© McGraw-Hill Companies. All rights reserved. Improving Flexibility Chapter 5

© McGraw-Hill Companies. All rights reserved. Flexibility Flexibility is the range of motion at a joint or series of joints and is specific to each joint Flexibility is the range of motion at a joint or series of joints and is specific to each joint Flexibility is influenced by the bony structure, the amount of tissue at the joint, the skin, and the elasticity of the muscles, tendons, and ligaments at the joint Flexibility is influenced by the bony structure, the amount of tissue at the joint, the skin, and the elasticity of the muscles, tendons, and ligaments at the joint

© McGraw-Hill Companies. All rights reserved. Flexibility and Wellness Flexibility begins to decline by the mid-20s Flexibility begins to decline by the mid-20s Flexibility is influenced by age, gender, and physical activity Flexibility is influenced by age, gender, and physical activity Flexibility is important for performing activities of daily life, maintaining good posture, preventing low back pain, and reducing joint deterioration Flexibility is important for performing activities of daily life, maintaining good posture, preventing low back pain, and reducing joint deterioration

© McGraw-Hill Companies. All rights reserved. Stretching Stretching can be done during warm-up or cooldown, but is most productive during cooldown Stretching can be done during warm-up or cooldown, but is most productive during cooldown Always warm up before performing stretching exercises Always warm up before performing stretching exercises Muscles contain proprioceptors (sensory organs) that tell the brain when muscles are being stretched Muscles contain proprioceptors (sensory organs) that tell the brain when muscles are being stretched

© McGraw-Hill Companies. All rights reserved. Stretching The muscle spindle tells the brain the muscle is being stretched, and the Golgi tendon tells the brain to tell the muscles to relax after 6 seconds The muscle spindle tells the brain the muscle is being stretched, and the Golgi tendon tells the brain to tell the muscles to relax after 6 seconds Static stretching lasting 15 to 30 seconds is the preferred method of stretching because the message is sent from the Golgi tendon for the muscles to relax Static stretching lasting 15 to 30 seconds is the preferred method of stretching because the message is sent from the Golgi tendon for the muscles to relax

© McGraw-Hill Companies. All rights reserved. Types of Stretching Ballistic (dynamic) stretching causes the Golgi tendon to send the message for the muscle to contract Ballistic (dynamic) stretching causes the Golgi tendon to send the message for the muscle to contract The contraction associated with ballistic stretching can cause injury and is counterproductive to the goal of the exercise The contraction associated with ballistic stretching can cause injury and is counterproductive to the goal of the exercise

© McGraw-Hill Companies. All rights reserved. Static Stretching Guidelines Warm up before stretching Warm up before stretching Stretch to the point of discomfort, but not pain Stretch to the point of discomfort, but not pain Hold each stretch 15 to 30 seconds Hold each stretch 15 to 30 seconds Breathe rhythmically and continuously Breathe rhythmically and continuously Perform stretching exercises five to six times a week Perform stretching exercises five to six times a week

© McGraw-Hill Companies. All rights reserved. Contract – Relax Slow Reversal – Hold-Relax Slow Reversal – Hold-Relax

© McGraw-Hill Companies. All rights reserved. Proprioceptive Neuromuscular Facilitation (PNF) PNF is the most effective stretching technique but takes more time, requires a partner, and has an increased risk of injury PNF is the most effective stretching technique but takes more time, requires a partner, and has an increased risk of injury PNF stretching combines passive movement with isometric contractions PNF stretching combines passive movement with isometric contractions Flexibility is usually measured with a goniometer Flexibility is usually measured with a goniometer

© McGraw-Hill Companies. All rights reserved. Preventing Back and Neck Pain Eighty to ninety percent of Americans have low back pain at some time in their lives Eighty to ninety percent of Americans have low back pain at some time in their lives Sedentary lifestyle is a factor Sedentary lifestyle is a factor 90% of back problems occur in the lumber region 90% of back problems occur in the lumber region Being overweight stresses the lower back Being overweight stresses the lower back

© McGraw-Hill Companies. All rights reserved. How to Lift Objects

© McGraw-Hill Companies. All rights reserved. Causes of Low Back Pain Excess weight Excess weight Poor posture Poor posture Inactivity Inactivity Weak abdominal muscles Weak abdominal muscles Fatigue Fatigue Wearing high heels Wearing high heels Stress Stress Smoking Smoking Incorrect lifting Incorrect lifting Weak back and hamstring muscles Weak back and hamstring muscles Injury Injury Disease Disease

© McGraw-Hill Companies. All rights reserved. Improving Flexibility Chapter 5